Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
7 Minute AMRAP for Quality:
50′ Handstand Walks
10 Overhead Alternating Pistols (PVC)
[Scale 1]:
25′ Handstand Walks or Attempts
10 Alternating Pistols
[Scale 2]:
Alternated between 3 Wall Walks & 50′ Bear Crawls
10 Scaled Pistols (off a box, to a box, bottoms up, foot wrap).
Strength
Every :90 x 10:
Sets 1-3: 1 Paused Overhead Squat @ 70% 1rm, Across (:5 Pause)
Sets 4-5: 1 Paused Overhead Squat @ 75% 1rm, Across (:3 Pause)
Sets 6-10: 1 Overhead Squat @ 80% 1rm, Climbing
[Scale 1]:
No Change
[Scale 2]:
Start at a moderate weight and complete all the paused sets.
Then add weight build up for the last 5 sets and find a heavy 1 rep with good technique.
Overhead Squat
Conditioning
7 Minute Time Cap.
Metcon (Time)
21-15-9 of:
Toes to Bar
Ring Dips
[Scale 1]:
Reduce reps to 15-12-9
-or-
21-15-9 of:
Toes to Bar
Matador Dips
[Scale 2]:
21-15-9 of:
Knee Tucks
Scaled Dips